UPDATE: The Today Show has ranked pork rinds as their favorite chicken finger coating and were here to celebrate with a new, delicious recipe!!.
“Best coating overall. 19/20. It’s no surprise that the oily pork rind imparted its rich flavor into the meat, making it one of the juiciest on this list. ” – The Today Show.
It was a dark, rainy Saturday night and I was craving fast food chicken nuggets from Chick-fil-A. As we all know, those delicious golden chicken nuggets are not keto-compliant, but I was bound and determined.
That evening, I spent a couple of hours thinking how to make chicken nuggets keto and concocting the perfect low carb chicken nuggets using some pork rinds that I had on hand.
The result? I think youll like this keto chicken nuggets recipe with pork rinds. They are crunchy in all the right places. Even better, you can bake them instead of having to waste a bunch of oil. Unlike pan fried chicken tenders, these baked nuggets will have less fat and calories per serving. With some light substitutions, these keto chicken nuggets can even be strict paleo!.
You can really create some interesting flavors with your chicken depending on the pork rinds that you choose such as traditional BBQ flavor. My suggestion starting out is to keep it simple and then venture out from there (Chili Cheese Chicken Nuggets, anyone?).
Many people love chicken nuggets as a comfort food, but the breading and fillers in regular nuggets make them very high in carbs. You don’t have to miss out on chicken nuggets because they aren’t keto-friendly. There are easy ways to make them at home. You only need a few simple things to make crispy, tasty low-carb chicken nuggets that will satisfy any craving.
Why Make Keto Chicken Nuggets?
Cutting back on carbs is part of the keto diet. This gets your body into a state called ketosis. This state of burning fat has been shown to give you more energy, help you lose weight, and keep your blood sugar in check. Many store-bought and fast food chicken nuggets are fried in bread crumbs, making them too high in carbs for a keto diet.
By making your own keto nuggets at home you control the ingredients. You can avoid carby batters and breadcrumbs opting for keto-approved ingredients like almond flour, cheese, and eggs instead. Homemade nuggets also allow you to use high-quality chicken instead of the processed mystery meat often found in store-bought frozen nuggets.
Below are some key benefits of keto chicken nuggets:
- Low in carbs to keep you in ketosis
- Packed with protein to keep you full
- Can be customized with your favorite flavors
- Made with wholesome, real-food ingredients
- Crispy and delicious just like traditional nuggets
Keep reading for everything you need to know to make perfect keto chicken nuggets every time.
Keto Chicken Nugget Ingredients
Keto nuggets have just a handful of easy-to-find ingredients Here’s what you’ll need
Chicken: chicken breasts or tenders that have been boneless and skinless and cut into nugget-sized pieces Chicken thighs can also work.
Eggs – Beaten eggs help adhere the coating to the chicken.
Almond flour – Finely ground almond flour makes an excellent keto-friendly breading.
Cheese – Grated hard cheeses like Parmesan give the nuggets flavor and crunch.
Seasonings – Salt, pepper and spices like garlic powder, onion powder and paprika add flavor.
Cooking fat – Avocado oil, olive oil or coconut oil work well for air frying.
With just these simple ingredients, you can make delicious keto chicken nuggets with a satisfying crunch.
How to Make Keto Chicken Nuggets – Step by Step
Making keto chicken nuggets at home is easy. Just follow these simple steps:
1. Cut the Chicken
If using chicken breasts, slice them into 1-inch strips, then cut the strips into bite-sized pieces. For tenders or thighs, simply chop into nugget-sized chunks.
2. Prepare the Coating
In a shallow bowl, beat 1-2 eggs. In another bowl, mix 1 cup almond flour, 1/2 cup grated Parmesan, and spices like garlic powder, onion powder, paprika, salt and pepper.
3. Coat the Nuggets
Dip the chicken pieces into the egg, allowing any excess to drip off. Then coat all sides in the almond flour mixture, pressing gently so it adheres. Place on a baking sheet or plate.
4. Cook the Nuggets
At this point you have two options – you can bake or air fry. To bake, cook at 425°F for 10 minutes per side until cooked through. To air fry, cook at 400°F for 4-5 minutes per side until crispy.
That’s it! I promise these keto chicken nuggets are even better than takeout! The cheese and almond flour make the outside so crispy and crunchy without any carbs.
Keto Chicken Nugget Cooking Tips
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For added crunch, let the coated nuggets chill in the fridge for 10-15 minutes before cooking. The coating will get extra crispy.
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Make sure to flip the nuggets halfway during cooking to ensure even browning.
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Check that the inside of the largest nuggets reach 165°F with a meat thermometer to confirm they are fully cooked.
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Adjust cooking times slightly for thicker nuggets or smaller batches. Watch closely to avoid burning.
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For oven baking, use parchment paper for easy flipping and to prevent sticking.
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For air frying, spray the basket with oil first and spray nugget tops lightly before cooking.
Ideas for Keto Chicken Nugget Sauces and Sides
Now for the fun part – sauces! Chicken nuggets aren’t complete without a sauce for dipping. Here are some keto-approved ideas:
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Ranch – Homemade ranch with Greek yogurt is easy to make and perfect for nuggets.
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Buffalo – Mix butter, hot sauce and garlic powder for a creamy, spicy buffalo sauce.
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BBQ sauce – Look for low-sugar keto-friendly bbq sauce or make your own.
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Honey mustard – Mix Dijon, mustard, lemon juice and sugar-free honey.
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Keto ketchup – Find a ketchup made with low-carb sweeteners or make it yourself.
In addition to sauces, keto chicken nuggets pair well with low-carb sides like:
- Roasted broccoli florets
- Cauliflower “rice”
- Zucchini fries
- Keto coleslaw
- Avocado slices
- Side salad
With the right sauces and sides, you can create a full keto-friendly chicken nugget meal.
Storing and Reheating Keto Chicken Nuggets
Leftover keto nuggets will keep in the fridge for 4-5 days. Reheat in the oven at 350°F until warmed through, about 5 minutes.
You can also freeze cooked keto chicken nuggets for longer storage. Allow nuggets to cool completely, then place in a single layer on a baking sheet and freeze 1-2 hours until hard. Transfer to airtight bags or containers and freeze up to 3 months. Reheat frozen nuggets in a 400°F oven or air fryer until hot, 7-10 minutes. The coating may lose a little crispiness, but they will still taste delicious!
More About Keto and Low Carb Eating
A keto diet is a very low-carb diet aimed at getting your body into ketosis for fat burning. It typically allows just 20-50 grams of net carbs per day from high-fiber vegetables, nuts, seeds, dairy and berries. To stay in ketosis, keto meals are centered around protein like meat, fish, and eggs along with healthy fats from oils, butter and avocados.
Keto diets have become popular for their weight loss benefits, but research also shows keto may help:
- Lower blood sugar and insulin resistance
- Reduce inflammation
- Stabilize energy levels
- Control appetite
- Improve cholesterol levels
A low-carb diet allows slightly more carbs than keto, typically 50-100 grams of net carbs per day. This can make it more sustainable long term while still providing benefits like weight loss, appetite control and blood sugar regulation.
Homemade keto chicken nuggets are a perfect way to satisfy comfort food cravings while sticking to a low-carb or keto diet. With a bit of planning and the right recipes, you don’t have to feel deprived on a low-carb diet.
Enjoy Delicious Keto Chicken Nuggets Today
Now you have all the information you need to make crispy, flavorful keto chicken nuggets anytime. With just chicken, eggs, almond flour and seasonings, you can recreate the tasty crunch of classic nuggets without all the carbs.
Experiment with different flavor combinations and dipping sauces to find your new favorites. Making your own lets you control the quality of ingredients. Plus, they are easy to make and perfect for meal prepping!
So grab some chicken and whip up a batch of keto chicken nuggets today. Enjoy this kid-friendly comfort food while still sticking to your low-carb goals.
Serving Suggestions for This Keto Chicken Nuggets Recipe
Low carb honey mustard is our favorite dipping sauce: combine mayonnaise, mustard, and honey in a small bowl and dig in! Sour cream can also be an excellent choice here if youre not into sweet flavors. Keto diet enthusiasts know the challenges of eating low carb without sacrificing the taste.
Whether you go for good old keto fried chicken recipes or choose to bake your chicken with pork rinds, finding a good flavor is the key. Add this delicious, low carb, and gluten free chicken nugget recipe to your meal prepping list and enjoy!.
Note: PorkRinds.com is not affiliated with The Today Show.
Alternative Ingredients and Instructions for Low Carb Chicken Nuggets Recipe
To make the original keto recipe for pork rind-battered keto chicken nuggets taste even better, try adding these different ingredients and following these different steps:
- Air Fry: Oven baked keto nuggets are a great choice. It’s a different way to cook, though, if you’re interested in keto air fryer recipes. Air fryer chicken nuggets are also a crispier option. We suggest lightly coating the air fryer basket or pan with cooking spray, avocado oil, or olive oil to keep food from sticking.
- Canning chicken: Instead of fresh chicken breast, you can use canned chicken if you’re short on time or just want to save time. Just make sure to drain the canned chicken before proceeding.
- Parmesan Cheese: Grate some parmesan cheese and mix it with the almond flour to make the coating taste more savory. This will make the crust taste better and be more cheesy.
- Mozzarella Cheese: To make the nuggets more cheesy, grind some mozzarella cheese and sprinkle it on top while they’re cooking. Let it melt.
- Add a touch of sweetness: You can make a different coating by mixing coconut flour, almond flour, and parmesan cheese. This will make it a little sweeter and give it a little different texture. But keep an eye on the net carbs and saturated fat, as they can change how many carbs are in the chicken nuggets overall.
- You can bake keto chicken nuggets with a little olive oil on top instead of deep-frying or air-frying them for a crispy outside.
- After cooking, put any extra chicken nuggets in a container that won’t let air in. You can keep them in the fridge for up to three days. This means you can eat the nuggets later without worrying about them going bad.
Keto / Ketovore Chicken Nuggets – Super Easy to Make, 1g Carbs per 4 Nuggets
FAQ
How to make chicken nuggets without carbs?
Ingredients neededChicken breast. I used boneless skinless chicken breasts cut into bite-sized pieces. Crushed pork rinds. My favorite keto bread crumb substitute. Parmesan cheese. To add flavor to the batter. Celery salt. My secret ingredient for making these nuggets fast food-worthy. Salt and black pepper. Eggs.
How to make 3 ingredient chicken nuggets?
How to Make Healthy Chicken Nuggets: Blend the Mixture: Put the egg, mozzarella cheese, and canned chicken (rinsed if you want) in a blender or food processor. Shape the Nuggets: Form the chicken mixture into chicken nugget shapes using your hands. Air Fry: Preheat your air fryer to 350°F (175°C).
Can I use almond flour for chicken nuggets?
Making Homemade Chicken Nuggets is easier than you think. Chicken breasts are cut up and then dipped in a mixture of almond flour and herbs. They are then baked on both sides until golden brown.
How to make McDonald’s keto?
Salads Salads are the easiest way to eat keto at McDonald’s. Pair them with a low-carb dressing to make them more flavorful and less boring. Order the bacon ranch grilled chicken salad without the croutons, carrots, and dressing. If you don’t mind, drizzle a bit of the creamy ranch dipping sauce for extra flavor.